Interval training nutrition is an extension of your interval training workouts. When working out, whether you want to lose weight or not, being careful at what you eat is essential. A healthy diet will give you energy to perform intense exercises and will allow muscles to develop nicely.
There are many questions related to nutrition: like what to eat, when to eat, when not to eat, how much you are supposed to eat or when to drink water. Finding the answer to these questions will allow you to maximize the benefits you get out of your training.
When to eat and when not to eat
There were voices that argued that you should not eat after your interval workout, if you want to increase its benefits. However, in time, interval training nutrition has developed and has become more accurate. So, the general accepted opinion is that you should eat both before you start your training and after you finish it. Eating before training will offer you the strength you need to perform your exercises and eating after training will allow your body to recover its strength. Anyway, you should be careful at the amount of food you eat during the day.
How much to eat
As you may know, the general rule – burn more calories than you gain by eating – also applies here. If do not eat enough, you will lose fat, but you will also lose muscle. Also, your metabolism will slow down after a while, because your body will try to keep its reserves. This will lead to impossibility of losing further weight, but also to impossibility of performing interval training workouts, because they are intense and require your full strength.
The resting metabolic rate will tell you how many calories you should eat each day. This depends on your height, weight, age and gender.
What to eat – an interval training nutrition guide
You need to have balanced meals, including a lot of vitamins, nutrients and minerals. The key is to eat proteins and carbohydrates, but you must only choose carbohydrates that have low glycemic index. The correct carbohydrate-protein ratio is 4:1 (four carbohydrates for each protein). If you eat proteins and carbohydrates after your interval training (not more than 2 hours after you have finished your exercises), your body’s glycogen supplies will double their value. This will result in high levels of energy.
It goes without saying that you must avoid junk foods, sweets, sodas and any other unhealthy foods.
How much water should you drink?
A proper interval training nutrition also means that you must be careful with the amount of water you drink. The recommended amount is 2 liters per day, but when exercising, your body dehydrates, so you must drink more.
Fluids are essential during workouts. However, interval training is short, intense training, so you will not have time to drink water or any other fluids while you are exercising. Still, you will have to drink water after your exercises, to replace the amount wasted through sweating.
Interval training nutrition significantly increases the benefits you get out of your interval training workouts and gives you the energy you need to work out at high speeds.